HomeChampion's TrainingFitness Secrets & TipsPowerful and Effective: Top 10 Functional Training Exercises for Ultimate Fitness
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Powerful and Effective: Top 10 Functional Training Exercises for Ultimate Fitness

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Discover the power of ten functional training exercises that can transform your body and mind. From classics like squats and lunges to dynamic moves like jump squats, each exercise serves a unique purpose in enhancing strength, endurance, and flexibility. Whether you’re a beginner or a fitness pro, these exercises cater to all levels. Explore the simplicity of the palm plank or challenge yourself with the inchworm for a diverse workout. Uncover the benefits of variations like the reverse lunge and lateral lunge, understanding how each move impacts different muscles. This guide provides a roadmap to a stronger, more resilient version of yourself, making functional training accessible and rewarding for everyone.

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Top 10 Functional Training Exercises

Sr. No. Name of the Exercises
1 Bodyweight Squat
2 90s Transition
3 Prisoner get-up
4 Jump squats
5 Jump lunges
6 Lateral lunge
7 Reverse lunge
8 Prone swimmer
9 Inchworm
10 Palm Plank

Bodyweight squat

The bodyweight squat is a fundamental exercise that primarily targets the quadriceps and gluteus maximus muscles. To perform a bodyweight squat:

  1. Stand with feet shoulder-width apart, toes forward or slightly angled outward, and hands at your sides.
  2. Slowly squat down until thighs are horizontal or slightly lower if comfortable. Bring hands up in front of your chest or face.
  3. Slowly return to the starting position, reversing the descent.

90s transition

The 90s transition is an uncomplicated exercise designed to enhance leg, ankle, and hip mobility. Additionally, it serves as a secondary warm-up for the oblique abdominals. While not a strenuous stretch, it is best incorporated into your warm-up routine. This exercise is particularly beneficial for individuals with limited hip rotation mobility.

  1. Sit on the floor with legs bent, heels on the ground, and toes elevated.
  2. Place hands slightly behind your torso for support.
  3. Rotate hips and feet to the right, allowing the right sides of both feet to touch the floor.
  4. Reverse the rotation, bringing the left sides of your feet to the floor.

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Prisoner get-up

The prisoner get-up is a straightforward lower-body mobility exercise that enhances the capability to descend to the floor and rise back up relying solely on your lower body, excluding assistance from your arms. This exercise primarily targets the quadriceps, glutes, and spinal erectors.

  1. Begin by standing with hands placed behind your head and feet shoulder-width apart.
  2. Kneel down on your left knee.
  3. Follow by kneeling on the right knee, positioning both knees on the ground.
  4. Shift your weight off the left knee, leaving you kneeling only on your right.
  5. Rise back up by getting off your right knee.
  6. Throughout the exercise, maintain hands behind your head and keep your torso erect.

Jump squats

Jump squats target the quadriceps and glutes, similar to other squat variations. The explosive jumping motion enhances power and activates the nervous system more intensely, with less muscular fatigue compared to weighted squats. This makes jump squats suitable for both warming up and as a less fatiguing alternative on days when you might be under-recovered.

  1. Start in a standing position with hands at your sides and feet shoulder-width apart.
  2. Squat down until your thighs are at least horizontal, bringing your arms in front of your chest.
  3. Propel yourself upward explosively, executing a vertical jump.
  4. During the jump, swing your arms downward for additional power.

Jump lunges

Jump lunges provide similar advantages to jump squats, with an additional element of asymmetry. This variation not only targets the quadriceps and glutes but also engages the gluteus medius (side of the butt) and the lateral thighs. Additionally, jump lunges challenge your balance more, making them a comprehensive lower-body exercise.

  1. Begin in a right lunge position: right foot forward, left foot back, with the right knee on the ground. Keep your right arm up in front of your chest and your left arm back.
  2. Execute an explosive jump, pushing off your right heel and the ball of your left foot.
  3. Land in a left lunge position, swinging your arms to switch their positions, so now your right arm is up in front, and your left arm is back.
  4. Repeat the explosive jump, pushing off your left heel and the ball of your right foot.
  5. Land in a right lunge position to complete the cycle.

Lateral lunge

The lateral lunge is a versatile exercise, suitable for muscle-building or warming up. It effectively targets the sides of the quadriceps and buttocks while providing a stretch to the inner thighs, promoting greater leg flexibility.

  1. Begin with your arms clasped in front of your chest and stand with feet shoulder-width apart.
  2. Step your right leg out to the side, ensuring your foot points forward while bending your left knee.
  3. Lower your body, lightly resting your left arm on your left knee, keeping your hands clasped.
  4. Gradually return to the starting position.

Reverse lunge

The reverse lunge engages similar muscle groups as other lunge variations but places greater emphasis on the hamstrings. Additionally, this exercise involves a somewhat unconventional movement, challenging your brain to coordinate your body in novel ways.

  1. Start with feet four to six inches apart.
  2. Step your right leg out to the side, ensuring your foot points forward while bending your left knee.
  3. Lower your body, lightly resting your left arm on your left knee with hands clasped.
  4. Gradually return to the starting position.

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Prone swimmer

The prone swimmer is an exercise focused on improving arm and shoulder mobility. By guiding your arms and shoulders through their complete range of motion and involving your wrists in part of that motion, it proves beneficial, particularly for individuals facing challenges in reaching behind their back.

  1. Lie on the floor with your toes and forehead against the ground, heels pointed upward. Consider placing a rolled-up towel under your forehead for comfort.
  2. Clasp your hands behind your head.
  3. Unclasp your hands and extend them forward over your head, keeping them lowered.
  4. Gradually swing your arms out to the sides while maintaining straight arms.
  5. Rotate your hands upward, bring them downward, and clasp them behind the small of your back.


The inchworm is a hybrid exercise that challenges both upper-body strength and endurance, as well as lower-body endurance. Additionally, it assesses the flexibility of your hamstrings and back.

  1. Start in a push-up position.
  2. Walk your legs up towards your hands.
  3. Continue walking your hands forward until you return to a push-up position.

Palm plank

The palm plank, or push-up-position plank, involves holding a plank position with your palms at shoulder width instead of on your forearms. This variation is less demanding on your abs and quads but places increased engagement on the arms. The level of difficulty may vary depending on the relative strength of these muscle groups.

  1. Assume a push-up position with your palms positioned at shoulder width.
  2. Maintain this position for as long as possible.


These ten functional training workouts offer a gateway to a healthier and more robust lifestyle. Whether you’re aiming to build muscle, improve endurance, or enhance flexibility, this collection caters to diverse fitness goals. From fundamental movements to dynamic challenges, each exercise contributes to a holistic approach to strength training. Regardless of your fitness level, these exercises empower you to take control of your well-being. Keep pushing boundaries, celebrating progress, and enjoying the myriad benefits of a strong and agile body.

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Frequently Asked Questions (FAQs)

What are the benefits of functional training?

Functional training has many benefits, including improved strength, flexibility, balance, and coordination.

What are some examples of functional training exercises?

There are many different types of functional training exercises, including squats, lunges, push-ups, pull-ups, deadlifts, and planks.

How often should I do functional training?

he frequency of functional training depends on your fitness goals and current level of fitness. For most people, it is recommended to do functional training exercises at least two to three times per week.

Is functional training suitable for everyone?

Functional training can be adapted to meet the needs of people of all ages and fitness levels. However, it is important to consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.

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